Mitochondria are the ‘power houses’ of our cells. They use the oxygen we breathe and the food we eat to produce energy. ‘We are what we eat’ and what we eat has changed dramatically in my lifetime. Chronic disease is now the scourge of the developed World, it is challenging our Health and Social Services to the limits. It is limiting our quality of life but I believe that by nurturing our Mitochondria we can help prevent or even reverse chronic disease.

I am going to be controversial here and say that I believe the the way that we live, eat and drink is damaging our Mitochondria and disrupting normal bodily functions and natural healing. I do not believe that our bodies start attacking themselves – we are designed to self healif given the right conditions but our mitochondria can become overwhelmed with toxins, bacteria, viruses, stress and at the same time not have the basic nutritional ingredients they need to provide enough energy to function correctly or repair. Diseases like Scurvy (lack of vitamin C) and Beriberi (lack of Vitamin B1) are easily cured by addressing those individual nutrients but Mitochondrial disease/dysfunction is affected by many nutrient imbalances that affect many different cells and systems.

These mitochondrial dysfunctions maybe at the heart(no pun intended) of most ‘Auto-immune’ disease. Weakened mitochondria are passed from Mother to child and therefore chronic disease is exacerbated with each generation unless action is taken to restore good, balanced nutrition and lessen the toxins in our environment. There are approximately 200 diseases confirmed or with strong scientific evidence for auto-immune origins. (reference Sarah Ballantyne PhD) If you have one you are known to be much more likely to get another – ever thought why?

Damaged Mitochondria trigger an immune response much like an infection, this can induce inflammation that if untreated can further damage Mitochondria. This vicious cycle continually worsens Mitochondrial and immune function, which promotes the occurrence of chronic conditions and severe disease.

Chronic Mitochondrial Disease

Take Reiter’s Disease, not often referred to these days but I was aware of it because of my Ophthalmic nursing -this is an Auto-immune disease that presents as a reactive arthritis, inflammation of the eye, inflammation of the urethra and also the skin. It is thought to have a genetic predisposition (HLA-B27) and may also be connected to infection in the gut. My son had all of these plus lichen planus, a skin rash that also affects mucous membranes and Erythema nodosum, painful nodules that appear under the skin – usually on the shins. I mention this because it is one of the few cases where a pattern of inflammation affecting various sites in the body was linked to a possible infection in the gut and and also a genetic disposition. This is frequently now said of many other ‘Autoimmune’ conditions but they are not usually linked by a name or described as a syndrome.

Look at some of the labels given to Chronic diseases that are frequently linked or progress to other parts of the body.

What if these are all problems with Mitochondrial dysfunctions that have developed due to inherited weakness and the trigger that is infection/stress/poor nutrition/toxins that have pushed our mitochondria beyond normal recovery levels resulting mainly in inflammation and failure of systems. This is chronic mitochondrial disease.

Acute Mitochondrial disease

There are some diseases that present as acute and the patient quickly goes into organ failure. As an illustration lets look at a Marathon runner where even a young healthy person can induce this – training takes weeks/months and the body gradually adjusts to the extra demands but on the actual race day less is within the control of the runner. The stress levels will be much higher, maybe the day is too hot or too cold, maybe only water is drunk rather than isotonic fluids and the runner pushes themselves beyond their physical limit. I remember the photos of David Wyeth at the end of the London 2017 Marathon when another competitor virtually carried him across the line and he has said since that he regrets putting himself at risk. He was lucky, several athletes have died during or following Marathons or Triathlons and the cause is often said to be ‘not known’, ‘possibly dehydration’, ‘heat stoke’ or heart attack but what we are seeing is the mitochondria cannot supply the necessary energy demanded, cellular energy is acutely stressed and the muscles, heart and brain demand the most so collapse is imminent. In this situation, or any acute mitochondrial situation, what can be administered is nicknamed a Banana bag or rally pack that is a bag of I/V fluids containing vitamins and minerals. Typically this is a litre of normal saline with

Thiamine B1 100mgs,

Folic acid 1 mg

multivitamin ampule (mainly other B vitamins and Vit C)

Magnesium sulphate 3g

The Magnesium helps stop spasm and cramps and is essential for Mitochondrial function. It is known that many of us are Magnesium deficient due to modern diet already so any extra stress put on the body can deplete it rapidly.

If you are considering entering a Marathon or similar event then I would suggest taking supplements that support your mitochondrial energy and boost ATP.

Essential nutrients for healthy Mitochondrial function.

Oxygen

B Vitamins (needed daily because water soluble and not stored)

Thiamine B1 is especially important, nicknamed the spark plug to energy, but often ignored!

D-Ribose (used by the body to synthesise and support the energy pool- essential to cellular metabolism.

Vegetarians and Vegans frequently do not get enough CoQ10, L-Carnitine or B12 plus other B vitamins because our primary source is meat.

It is possible to nurture our Mitochondria by eating a nutrient rich diet, low in processed foods, low in toxins and inflammatory foods like sugar and processed grains. Our modern diet has drastically increased input of processed and natural carbohydrates and reduced our Omega-3 anti-inflammatory fats and natural saturated fats while increasing substantially the Omega-6 and trans-fats in cooking oils, processed foods and margarines. Oxidised Omega-6 oils (trans-fats) are known to damage DNA.

A healthy ratio Omega-6 – Omega-3 is considered to be 1:1 – 4:1 but in a diet full of processed food, Take-outs and fried foods this can easily go to 30:1 Healthy fats for Omega-3 are oily fish, seafood and flaxseeds and then Omega-9 fats in olives, olive oil, avocados and avocado oil, walnuts and macadamia nuts that all have anti-inflammatory properties. Some Omega-6 fatty acids are also beneficial – CLA come from grass-fed meat and dairy and GLA comes from green vegetables or supplements like Evening Primrose oil or Borage oil. The conversion of Fatty acids to anti-inflammatory Prostaglandins in the body is dependant on Magnesium, Zinc, Vitamins B complex and C.

Diet choices

There are so many promoted diets out there that everyone gets confused (including Nutritionists). The basic aim is, as above, to reduce inflammation by reducing Carbohydrates and especially sugar while increasing healthy high quality fats. The Mediterranean Diet has always been considered a good starting point and certainly it contains far more good fats, fish and shell fish, and more nuts, fruit and salad than most other diets. They tend to use the whole animal and cook on the bone more than we do, they drink more coffee, wine and use garlic a lot – all things I love! They also get plenty of Vitamin D from the sun and plenty of social interaction in a more relaxed lifestyle than many places.

The Paleo and Paleo AIP Diets definitely convey many benefits to Mitochondrial health but I still developed new Hypothyroid symptoms while on it and certainly going too low on carbs can predispose you to this plus low B Vitamins from not eating cereals/grains. I would advise people to supplement with certain Vitamins and avoid gravitating towards too many processed ‘gluten-free’ foods if you are avoiding gluten and dairy on any diet.

After 6 months of intensive research and a lot of ‘Bio-hacking’ myself I came up with a diet and supplement regime that has improved most signs and symptoms and feelings of well-being. As I didn’t especially want to ‘name’ yet another new diet or join the ever expanding choice of new diet books (although royalties from a book would have been nice!) I searched for comprehensive research already out there that would support what I have found works.

First there is The Mito Food Planfrom the Institute of Functional Medicine – this is available free online and is a full guide with explanations that are easy to follow.

Secondly, I had a Eureka moment when I discovered ‘The Perfect Health Diet‘ by Paul Jaminet Phd and Shou-Ching Jaminet Phd who back it up with plenty of research and good personal testimonies. It is a low to moderate carb(20%), high healthy fats (65%) and moderate protein (15%) diet. It is available as a book with all the scientific back up or the basic principles are available free online with a fantastic ‘Apple Plate’ graphic detailing what to eat and what to avoid – print it out and pin to your fridge or kitchen cupboard! I love the fact that it includes dark chocolate(full of Magnesium), coffee, nuts and wine, in moderation. Be open to varying the portions slightly – I personally feel I need more protein – and sometimes chocolate 🙂

so this replaced a, b and c above therefore not too many pills to take!

I also bought some D-Ribose powder that I add to coconut milk yogurt most mornings and my energy both physical and mental has improved 10 fold.

Summary

My ‘Bio-hacking’ has resulted in 3 weeks on a Cruise where I actually lost 2lb despite eating plenty and drinking wine with my meal each night. My energy, mental clarity and general well-being has greatly improved. My resting pulse still drops below 45 and my blood pressure is low but my morning temperature has recovered from a dire 34C to a constant 36C – so a good indication of increased metabolism (Mitochondria) and my Peripheral Neuropathy has disappeared. The only symptoms to have not improved are pulse and Heart Arrhythmia and therefore I have an appointment with a Functional Medicine Doctor to discuss starting on Natural Desiccated Thyroid treatment. Having been Hypothyroid for several years I know I should have sought treatment earlier but I at least know that I have optimised my thyroid production and Mitochondrial health – which I will continue to do. Hopefully other people will follow this regime to boost their Mitochondria and prevent or reverse chronic disease – whatever it’s origin.

Taking responsibility for your own health is always a good step forward and I would love to hear from anyone in my comments section.

There are certainly many personal and spiritual improvements that can come with age – more confidence, wisdom, understanding and courage to name just a few. Intolerance is not often considered to be a good trait but it can be what drives you to instigate change – it certainly is a strong factor that drives me into action. I do not accept that we have to suffer as we age. We have plenty of evidence that there are nutritional remedies for ageing and that in the ‘Blue Zones’ of the world, people live to be much older without the chronic ill health that is common during the last 20 years of life in the Western World. Most of us don’t want to live longer if it means being ill, immobile, lonely or mentally impaired and we don’t have to! There are natural proven Nutritional remedies for ageing, combating loss of energy, loss muscle strength and mobility, improving sleep etc.

Our bodies slow down as we age,

they don’t function quite as well as they used to but with the right knowledge we can minimise the effects. I am not going to tell you to get gym membership or run marathons as I have never been big on exercise myself. I am a nutritionist and so this is about optimum nutrition. Many of you have probably already noticed changes that you either hate or have just tried to accept thinking that you can’t do anything about;

extra weight

fat tummy

lines, wrinkles

Bat-wing arms

loss of energy

….but here are a few more;

muscle loss and wasting

joint stiffness and pain

loss of flexibility and range of movement

poor quality sleep

breaking, fragile nails

thinning hair

inflammation

poor digestion

blood sugar problems

loss of strength and stamina

weakened immune system

bladder weakness

loss of memory and mental performance

A depressing list and even with a positive mental attitude these are things that can seriously impact our quality of life.

To illustrate the point I would like to tell you about my Mother. She was only in her 50’s when she started to suffer from the extreme pain and difficulties of Rheumatoid Arthritis and Sjögren’s syndrome (dry eyes, mouth, chronic cough, muscle pain and poor digestion). When I had my three children she was unable to hold them, play with them, bath them and even a cuddle could be painful. Now that I have grandchildren I realise the full extent of what she missed out on and it is because of her Autoimmune problems that I became interested in Nutrition and disease prevention.

I have several friends of similar age to me (65) who also struggle to cope, have less energy, cannot get down on the floor, cannot lift anything heavy due to poor backs, knees or hips. Some my age have already had hip or knee replacement surgery. Weakness of grip and inability to open jars, inability to squat and get up again and lack of balance are all early warning signs and women tend to suffer this much more than men.

Now the good news

I have suffered from ALL of the symptoms above and at age 30 I seriously imagined being just like my Mum by the time I was in my 50’s. I was convinced that diet and lifestyle played a very large part and also that multiple doses of Antibiotics definitely worsened the symptoms. Nutrition became a passion that has grown year on year and while at work as a Nurse the talk was all about ‘evidence based Medicine‘ I was always bashing on about evidence based Nutrition!

We are living through very interesting times when knowledge about nutrition, ageing and chronic disease is expanding daily and that there is plenty we can do to alleviate the symptoms of ageing with good, evidence based Nutrition.

What we have to do is not only ignore but also undo the damage that decades of poor dietary advice – low-fat, low calories, high carbs have inflicted on our bodies. If you want to know more about this I have an article ‘ Why Low-fat diets damage your Health. ‘

Weight gain, joint pain, loss of energy are not symptoms of old age anymore than a sudden penchant for pearls could be and simple changes can reverse all of these symptoms – as I have proved. I am now my ideal weight at 10st.7lbs and most of the symptoms I have suffered in the past have significantly improved or even disappeared. I do have a very poor memory for names but my ability to learn has increased, not diminished; I have more strength and energy than a few years ago and my bladder weakness has improved about 90% – no medications just good nutrition and nutritional supplements.

The Journey to a Healthier Old Age

Writing for women and men of 40+ I would like to share my knowledge and help you to prevent or reverse all these horrible symptoms that your Doctor will tell you are down to ‘getting old’ and we will start with…..

Collagen.

Collagen is an amazing substance made up of 3 main amino acids – Glycine, Proline and Hydroxyproline, that constitutes 30% of the total protein in our bodies. It is what strengthens tissues and holds us all together. When young the body consistently produces collagen but by age 40 collagen synthesis starts to decline, with a dramatic reduction in synthesis after the Menopause. By age 60 there is normally a considerable decline but with early or surgically induced Menopause this could be considerably younger. As it was for myself and my Mother. I had a Hysterectomy age 31 and what followed was poor digestion, multiple food intolerances, arthritis and fatigue. Collagen and especially Glycine helps to heal the gastrointestinal tract, it is needed for the production of Bile salts and digestive enzymes, strengthens the immune system and reduces chronic fatigue. This is why it is one of the best nutritional remedies for ageing.

Other lifestyle aspects that affect collagen production are high levels of stress, excessive exposure to UV light, smoking and a poor diet with high processed carbohydrates and sugar.

Autoimmune disorders can also target Collagen.

Increasing Collagen

There are many ways you can increase your intake and production of Collagen and therefore increase the health of your joints, improve sleep and mood, improve skin elasticity, muscle strength and flexibility.

With food

Collagen is made up of several amino acids that all come from animal sources.

Organ meat:- liver, kidney, heart, tongue, sweetbreads. Some people, children included, who have not been used to eating organ meat cooked on it’s own or in a casserole might prefer pâté, Haggis or it added to burgers and sausages.

Eggs:- especially the whites but the yolk helps with the production of fibrinogen which is also important.

Gelatin

‘Women of a certain age’ may get a lightbulb moment – did we eat far more of these foods growing up than we do now? Do we now spend a fortune on skin creams that claim to include or stimulate Collagen production and reduce wrinkles by including Retinol (Vitamin A) from animal sources?

For Collagen to be well utilised in the body some other nutrients are required so these are also nutritional remedies for ageing and foods that increase vitality and a strong immune system.

If you are already showing signs of decreased Collagen in your body then as well as increasing all the foods listed I think you need to take a supplement for a minimum of 3-6 months. I was already eating all the right foods and taking a natural Plant Mineral daily but a supplement of powdered Collagen started to make a visible difference after just 1 month. They are not just for bodybuilders – although the adverts do supply a bit of eye candy! A useful site is here.

Do check out the best supplements because many products with low doses are sold as beauty products.

You can get Collagen as a powder that dissolves in liquid and is easily absorbed or in capsules or tablets. 3-6 grams a day is recommended. The Collagen usually comes from fish or bovine sources so check this if you have allergies. Some are made from concentrated bone broth. Some have Vitamin C added and some even have Hyaluronic Acid – which helps hydrate tissues and cushion joints.

Better to spend your money on nutritional supplements that benefit the entire body than on expensive creams just for your face – most of which don’t work. Collagen is not easily absorbed by the skin. Most other treatments rely on stimulating production by removing the surface layer of skin cells (a konjac sponge is a great natural way to exfoliate) or damaging the deeper layers with needles or laser – definitely not something I would choose.

I would love your feedback and to know how you get on.

This article was first written by me for Sally Canning’s website 2016.

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Following on from my article on Overcoming Sugar Addiction I thought this excellent article and research findings from Trudy Scott (CN) would be of interest. As well as anxiety I have found that a diet high in processed Carbs and high glycemic foods that lead to low blood sugar episodes also cause inflammation in other tissues and can be a contributing factor to many conditions.

One of the most helpful additions to your diet when transitioning to a healthier way of eating is a breakfast that includes protein, fat and fiber. I like to make it easy for people that are not used to eating a healthy breakfast by preparing a highly nutritious smoothie the night before and popping it in the fridge. Here is one of my favourite recipes – I like it thick so that I eat it with a spoon and it does thicken slightly overnight so adjust milk accordingly. You can also vary it by adding cinnamon when you don’t have berries or use frozen fruit.

Choco-loco Breakfast Smoothie

Into a blender pop

100-150 ml non-dairy milk like coconut or almond milk

a handful of berries, peeled and chopped pear or small slightly unripe banana

Empty the contents of one Probiotic capsule and blitz until smooth. Cover and pop into the fridge overnight and then in the morning all you have to do is top with a few more berries and nuts for texture – almond flakes, pecans and walnuts all go well with chocolate. Enjoy.

Article from Trudy Scott CN

A paper published by the Canadian College of Naturopathic Medicine last month supports what I see with my clients on a daily basis: when it comes to anxiety caused by low blood sugar (or hypoglycemia) the correct diet can have a huge impact. And this means is the inclusion of enough protein, fats and fiber, especially at breakfast.

Observational evidence suggests that a relationship may exist between high glycemic index diets and the development of anxiety and depression symptoms; however, as no interventional studies assessing this relationship in a psychiatric population have been completed, the possibility of a causal link is unclear.

AB is a 15-year-old female who presented with concerns of generalized anxiety disorder and hypoglycemia symptoms. Her diet consisted primarily of refined carbohydrates. The addition of protein, fat, and fiber to her diet resulted in a substantial decrease in anxiety symptoms as well as a decrease in the frequency and severity of hypoglycemia symptoms.

A brief return to her previous diet caused a return of her anxiety symptoms, followed by improvement when she restarted the prescribed diet.

This case strengthens the hypothesis that dietary glycemic index may play a role in the pathogenesis or progression of mental illnesses such as generalized anxiety disorder and subsequently that dietary modification as a therapeutic intervention in the treatment of mental illness warrants further study.

Here are some details about this case report for AB, who was a 15-year-old female student of south-Asian descent:

You might be surprised that I start by discussion Fat more than Sugar but understanding the connection between the two is vital to understanding SUGAR and overcoming addiction.

From years we have been told that saturated fat was bad for us and that it caused weight gain, high blood sugar, heart disease and strokes and from that false belief, more and more processed low-fat foods flooded the market. Thousands of fad diets were promoted all centered on low fat and the prevention of weight gain and disease and yet the population has just gone on getting fatter and more sick.

We now know that advice was totally wrong and that refined vegetable oils and transfats are the lethal ones that age us faster, damage cell walls and cause chronic inflammation and disease. Over these same decades we have eaten more and more carbohydrates to try to satisfy our hunger. Many of the processed foods and drinks have hidden sugars in an attempt to make them more palatable. Healthy fats satisfy our appetite and have a stabilising influence on blood sugar.

Insulin Resistance

Our bodies were not designed to run on sugar and lots of processed carbohydrates like packaged cereals, pasta etc. and therefore we have a hard time converting all those foods to usable fuel. Most modern meals contain much more of this fuel than we can use in the short-term and so the body produces lots of Insulin to process it and allow what is needed to go to work in the muscles, brain and liver. When these cells are full the rest of the glucose is converted to FAT for storage.

We now consume nearly four times as many carbohydrates(including sugars of all types), a lot less fiber and often poor quality fats and oils. In time, the insulin receptors on the surface of your cells start to decrease in number and also in efficiency and if the glucose can’t get into the cells because they are full – it stays circulating in the bloodstream. The Pancreas senses the high levels of blood glucose and secretes more Insulin and the receptors on the cells become even more resistant! Constantly higher blood glucose causes inflammation and damage to cells. The main signs that you have a degree of Insulin Resistance is fat distributed around your middle and around your vital organs that is very hard to shift. This is dangerous Visceral fat that can also affect hormone levels.

We now have 3 generations of people with some degree of Insulin Resistance which has reached 1:2 of the whole population. Type II Diabetes and Cancer are epidemic. Even children are now being diagnosed with Type II Diabetes and yet a generation ago it was mainly a disease of middle-age.

There are eight numbered B Vitamins that are all important for cellular metabolism but with more recent findings we know the importance of some B Vitamins and Autoimmune Disease.

People who suffer from Autoimmune Diseases and/or have genetic mutations that affect the way Vitamin B is used in the body may benefit from supplementing the natural forms of B6 (Pyridoxine), B9 (Folate) and B12 (Cobalamin). These three vitamins are critical for for supporting the methyl cycle and DNA and RNA synthesis. B Vitamins are all water soluble and easily lost or destroyed by water, heat processing, roasting and canning. Elevated homocysteine is a proven factor for cardio vascular disease and taking B6, B9 and B12 can lower Homocysteine levels.

Vitamin B6 as the co-enzyme form Pyridoxal 5′-phosphate, P5’P is used in the metabolism of proteins and fats and is necessary for creating glucose from these foods and is also essential for the synthesis of neurotransmitters and red blood cells. It is necessary for the production of Hydrochloric acid and the absorption of Magnesium and B12. Helps the body metabolise and transport selenium and zinc, is a natural diuretic and alleviates nausea. It is involved in converting 5-HTP into Serotonin and also the calming neurotransmitter GABA.

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We have a Probiotics breakthrough with a new supplement called Elixa Probiotic.

So much of what I do and write about this past couple of years has been about the health of our Microbiome – the environment of beneficial bacteria within and on our bodies that affects our health. Probiotics are beneficial bacteria that can be taken as a supplement, eaten as fermented foods and even given as an enema and many people have learnt that by improving their gut health they can significantly improve their overall physical and mental health.

They have proved so beneficial that a daily top up seems essential to some people with chronic inflammatory disease, Auto-immune disease, ADHD, Autism, Depression and Insomnia to name just a few. Taking probiotics has also been shown to improve the function of our immune system. I have taken probiotics on and off over the years. At first the supplements only contained one or two strains and needed to be kept in the fridge but over the years different technology has meant that we can now benefit from several strains and they have a good shelf life at normal temperatures.

The breakthrough is a new Product that has 12 different strains and is 50 times the strength of the average Probiotic and best of all, you probably only need a six day course to set up a much healthier environment in your digestive tract.

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Promise to give yourself Super-nutrition for health and well-being in 2016. We are having to cope with more stress, more pollution, more illness, long working hours, frequently poor sleep as well and yet we expect our bodies to cope with it all even with inadequate fuel. You are not going to be getting enough nutrients in Fast Food restaurants or Take Away Pizzas so the balance has to shift to food that you buy and prepare yourself and it doesn’t have to be more costly or time consuming. If you live a very hectic lifestyle or you don’t have a lot of cooking experience then take a look at the services of menu/meal providers like Hello Fresh or Gousto in the UK.

The main idea to get Super-nutrition is to eat far more nutrient rich food so that you have

less sugar and processed carbohydrates……………….. and more real, fresh food.

Start by increasing the nutrition in your breakfast. I have just started eating some different breakfasts to do this and to have something hot on our cold winter mornings. I have finally found a way that I really like to eat Quinoa. See recipe…. Read More →

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Exercise and interaction with your environment are two of the most important things that affect your vitality.

First lets look at how we spend each day and become aware of what energises us and what drains us. Sometimes you might wake with energy and enthusiasm but how long does it last? What main things can bring that vitality down? Conflict is a big one, relationship problems, getting involved on social media before starting important tasks, long or difficult commutes to work, worrying and stress, lack of planning and feeling that you are not in control of your life.

How can you improve that balance in your own life? Can you increase your activity level from what you do currently? Can you get outside more, stretch, walk, take the stairs not the lift. Just 15 minutes in the daylight and fresh air will boost your oxygen and D3 levels. A brisk walk, sweeping up, gardening can really lift your mood and make you feel more alive.
“There is no such thing as bad weather – only the wrong clothes!”
While outside, be in the moment, not on your phone, be aware of everything and everyone around you, the weather, seasonal changes and nature. Be grateful for the environment around you whether in the City or the country there are always things to appreciate like the simple joy of a sunrise or sunset. Yesterday I was travelling home from visiting The London Health Show packed into a train with hardly any room to move but the view of the sun setting over the river and the light on the buildings on a freezing cold evening was quite magical.

Increase your exercise level with whatever you can enjoy and make a habit or ritual in your life. Stretch on waking like animals always do, balance on one leg while cleaning your teeth, some yoga or my favourite,The 5 Tibetan Rites, get a hula hoop or a small trampoline as exercise like these gets your bodies lymph flowing. Unlike your blood that is pumped around by your heart, lymph is mainly moved around the body by exercise and when you sit for hours you do not have good lymph flow and so do not get rid of toxins like you should (another big drain on vitality!)

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Would you love to regain your health and vitality this year, to have more energy to enjoy life?

Most people feel they need a fresh start to a New Year and although for many it is to start yet another diet or join a gym it is hard to motivate yourself if you have low energy to start with.

January in the Northern hemisphere is cold and damp with little sunshine and short days and so we often feel more like hibernating with a good supply of chocolate and even in warmer climes it can be difficult to go back to work after a good holiday. It is not a time to deprive yourself – so any New Year Resolutions that involved depriving yourself of things you enjoy are likely to have failed already!

A new trend is to pick a word (or words)for the year that motivates you on many levels. Find your own word that resonates and inspires you so that when you feel lacking in energy you can use your word to bring you back on track. I tend to procrastinate way too much so my word for the year is ‘FOCUS’.

I love this trend because it is much more encompassing and less restrictive than making a Resolution like ‘I want to lose weight’ or ‘I want to get fit’. If you want to regain your health and vitality you need to work on many levels over time and build on the improvements so that they become part of your life and you mindset. Think of embracing changes over the whole year and look at all the aspects that impact on your health and energy.

If you are not sure where to start, write down all of the key words on the tablet in the picture above and then go through them circling the ones that you feel you most need to work on. Don’t worry if you end up circling them all – it just shows how this can help and how every aspect of self-care is important!

An optional extra is then to write yourself a note saying-

‘To improve my HEALTH and VITALITY I need the right MINDSET and my word to remind and motivate me during the year is …………’ then stick it on your computer, bathroom mirror or fridge where you will see it daily.